Biceps exercise
Incline Hammer Curl
Neutral-grip curl seated on an incline bench.
- Primary muscleBiceps
- Also worksForearms
- EquipmentDumbbells and bench
- TypeIsolation
- LevelBeginner
- Biceps
- Forearms
- Dumbbells and bench
How to do the Incline Hammer Curl
4 steps, in the order you do them.
- Sit on a bench inclined at 45-60° with a dumbbell in each hand and your arms hanging, palms facing each other.
- Keeping your elbows still, bend your arms while holding a neutral grip.
- Curl up to your shoulders and squeeze.
- Lower in a controlled way until your arms are fully extended.
Muscles worked
Common Incline Hammer Curl mistakes
What goes wrong most often when you do the Incline Hammer Curl, and how to fix it.
Your palms turn forward and it becomes a regular curl.
Keep your palms facing each other, with your thumbs up, from bottom to top.
The dumbbells bump into the bench on the way down.
Sit well back and let your arms hang outside the seat so the dumbbells pass freely.
Your neck tenses and your head juts forward to help.
Keep the back of your head on the backrest and your eyes forward through the set.
Alternatives to the Incline Hammer Curl
They work the biceps with other equipment, including options for training at home.
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More biceps exercises
Kettlebell Bicep CurlBiceps · Kettlebell
EZ Bar Spider CurlBiceps · EZ bar and bench
Loop Band Bicep CurlBiceps · Resistance band
EZ Bar CurlBiceps · EZ bar
Frequently asked questions
What muscles does the Incline Hammer Curl work?
The Incline Hammer Curl works mainly the biceps. It also works the forearms.